Plant-Based Shopping Guide

The T. Colin Campbell Center for Nutrition Studies released a plant-based shopping guide that others may find useful. You can see the full article by going to their website: T. Colin Campbell Center for Nutrition

Here is a sample of the items that they suggest:
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Breads
Choose breads that are 100% whole grain with no oil added or less than 10% calories from fat. Enriched wheat flour, unbleached wheat flour, wheat flour, and organic wheat flour are not whole grain. Some options are:
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• Food for Life Ezekiel 4:9 breads, English muffins, and tortillas
• Rudi’s Organic Bakery 100% Whole Wheat (not 100% oil-free but very low-fat)
• Wegmans Organic Sandwich Breads (all varieties but White Made with Oatmeal which is only half whole grain, these breads are not 100% oil-free but lower fat)
• Trader Joe’s Whole Wheat Tuscan Pane (double check it is the whole wheat variety)
• Wegmans Whole Wheat Flat Bread Pizza Crust (not 100% oil-free but very low-fat)
• Trader Joe’s Corn and Wheat Tortillas
• Dave’s Killer Bread
• Engine 2 Tortillas (Whole Foods)

Breakfast Cereals
Choose minimally sweetened, whole grain cold and hot cereals without added oil. Some examples are:

• Steel Cut Oatmeal
• Rolled (Old Fashioned) Oats
• Original Cheerios
• Shredded Wheat (not frosted or otherwise sweetened, Wheat’n Bran variety is fine)
• Grape Nuts
• Wheat Chex
• Bran Flakes
• Store brand of any of the above
• Engine 2 Cereals and Granola

​Flavor “Boosters
There are many options to boost the flavor of your food without adding any fat or sugar including:

• Vinegars: Balsamic, white balsamic, flavored balsamic, apple cider vinegar, white wine vinegar, unseasoned rice vinegar, and more
• Citrus juice and zest
• Spices and herbs: Individual spices and sodium free flavor blends (Mrs. Dash), garlic and ginger (fresh or minced in jars without added sodium), fresh herbs
• Mustards: Avoid high sugar honey mustard varieties
• Hot sauces: Use sparingly as many are high sodium (Sriracha, Cholula, Frank’s RedHot)
• Capers: Rinse before using to reduce sodium content
• Olives: Choose olives that are not packed in oil, use sparingly as most are high in sodium

 Be sure to check out their full list by visiting their website. ​